Meal prep has a bit of a reputation – think bland chicken, limp broccoli, and plain rice. But it doesn’t have to be that way. With the right ingredients, you can build something that holds its texture, delivers on nutrients, and still tastes good on day three.
This grain bowl is a perfect example. Earthy pistachios, crisp red pepper, and naturally sweet red onion come together to create a meal that’s both balanced and satisfying. With about 13g of plant protein and 11g of fibre each serving – much of it thanks to those nutrient-rich pistachios – it keeps you feeling full without the heaviness. Expect steady energy, a calm stomach, and less temptation to reach for that mid-afternoon sugar fix.
Pistachio power grain bowl
Prep 10 min
Cook 25 min
Serves 3 portions
150g cooked quinoa or bulgur wheat
1 can (400g) chickpeas, drained and rinsed
1 red pepper, diced
1 courgette, diced
1 small red onion, sliced
1 tbsp olive oil
½ tsp smoked paprika
60g shelled pistachios, roughly chopped
2 tbsp chopped parsley
Juice of 1 lemon
Salt and black pepper
Preheat the oven to 220C (200C fan)/430F/gas 6.
Chop your vegetables and combine on a roasting tray with the chickpeas, olive oil, smoked paprika, salt and pepper. Roast for 25 minutes. Remove from the oven, then in a large bowl, mix roasted veg, chickpeas, and cooked grains. Add lemon juice, parsley, and pistachios. Toss well. Store in airtight containers; top with extra pistachios before serving.
